Did you know that weight loss can be done by lazy people?
You might have always thought that weight loss is complicated. There is too much to do, there’s no time to work out, it’s too hard to stick with. Let me be the one to tell you to stop thinking like that. Losing weight does not have to be hard.
I know a lot of people that have lost weight by doing just these five things. And several people have lost over 15 pounds by just doing the first one!
You can make it easy by just making a few small changes and having a plan. Here are my top five lazy weight loss tips.
Especially added sugar. Most of the food we eat has added sugar. It’s not only cookies and candy. Even things like ketchup have added sugar! Not quite what you’d expect.
If cutting out added sugars completely sounds like you would rather scrub toilets, then at least start with getting rid of half instead. And slowly eliminate more each week.
So what exactly happens to your body when you cut out sugar?
- Your heart health will improve. Too much sugar increases your risk of heart disease.
- It lowers your risk of developing diabetes. Your blood sugar and insulin levels will stabilize which will also contribute to weight loss.
- You’ll have less mood swings. Sugar can greatly affect your hormones.
- It will increase cognitive function. Less sugar equals less brain fog.
- You will have more energy. No more sugar crash!
- You will lose body fat. Less sugar in your diet will help your body burn more fat.
Plus, when you cut out sugars you will crave them less and less.
Drink tons of water.
I know, I know, this has been said about a million times. But it’s one of the top things you need to do to lose weight. And drinking water is one of the easiest things to do.
I know it’s annoying to go to the bathroom every few minutes but it’s a small price to pay for being healthy.
So how does water actually help you lose weight?
Water is your metabolisms best friend. A study conducted on water and metabolism showed that after drinking water, the metabolism of the participants increased 30%.
If you’re feeling sciencey, you can check out the study here.
Basically, water helps your cells stay hydrated so your body can create energy. And energy = metabolism.
Water can also prevent you from overeating. Drink a glass before a meal and you’ll probably end up eating less than you normally would.
Need more tips on how to drink enough water? Here ya go.
So keep refilling that bottle and stay hydrated!
Eat more protein.
How’s eating for a lazy weight loss tip?
A diet high in protein has been proven to keep hunger at bay because it keeps you fuller longer. This is most likely due to hormones.
Protein has a higher thermic effect than fat and carbs, meaning your body uses more energy to digest it. So if you’re eating more protein and less carbs and fat, your body is burning more calories just by digesting food.
Protein preserves muscle mass. When you’re losing weight, you’re not only losing fat, unfortunately. You’re losing muscle too. But, protein can help you hang onto that precious muscle.
Protein is made up of amino acids, which are essential for the body. They can improve your workouts and help you feel less sore afterwards. Amino acids also promote weight loss and muscle growth. You can get essential amino acids through food or a supplement.
And when you lift weights in addition to increasing your protein intake, you’ll burn even more fat! Higher muscle mass = more calories burned!
Have you went grocery shopping and bought a ton of vegetables and healthy food with the intention of cooking every single night that week? And later after a long day, cooking an elaborate and healthy meal was the last thing on your mind?
Me too y’all.
I was too tired and lazy to cut up some lettuce and cucumbers for a salad. But for some reason, I had no problem whipping up some box Mac and cheese. Priorities.
If I had already had a salad prepared, would I have chosen that instead? Most likely. I knew I should be eating healthy, but I just didn’t want to work for it.
Make it easy on yourself. Do all of the work on your day off so the rest of the week will be easy peasy.
You should always do some kind of meal prep.
If you don’t want to pre-cook meals, fine. Chop up your veggies for the week at least. You should always make the healthiest foods the most easily accessible.
Need some extra help with meal prep? I got you.
Don’t just shop with an idea of what meals you want to make. Take some time to sit down and write out a menu for the week. Breakfast, lunch, and dinner.
Always, always, ALWAYS, plan your meals! Nutrition is the most important factor when trying to lose weight.
And what about your workouts?
Don’t just “have an idea” of what you might do. Make a decision of what exercises you’ll be doing. Write them down. When you set a plan in advance, you’re more likely to do it than just having an idea in your mind.
You should always know what you’ll be eating everyday.
You should always know what your workout plan will be.
I know that when I don’t have a plan, that gives me an excuse to be even lazier. What about you?
Get enough sleep.
Let’s talk about the obvious.
When you don’t get enough sleep, you’re tired during the day. Cranky too. You feel you just NEED that sugary iced coffee to make it through the day.
Also, when you’re tired during the day you don’t want to work out. Or cook. So you’re more likely to settle for a pizza and lounging on the couch.
What happens next? Your weight will start to creep back up, and no one wants that, so go to bed.
But, there is a reason for all of that. And the simplest fix is to get the appropriate amount of sleep.
Sleep and hormones are closely correlated.
Cortisol (the stress hormone) is at its highest when you wake up. It sends a signal to your brain that it’s time to get up and energizes your body to wake.
Melatonin (the sleep hormone) is at its highest around the time you go to bed, or shortly after. It signals your brain that it’s time for sleep and makes you feel sleepy.
Cortisol is at its lowest when melatonin is at its highest, and vice versa.
For those folks who don’t get enough sleep, cortisol remains elevated and has been proven to contribute to weight gain.
The hormones ghrelin (lets you know you’re hungry), leptin (lets you know you’re satiated) are also affected by lack of sleep.
If you don’t sleep enough, leptin will decrease and ghrelin will increase. Ghrelin will signal your brain that you need to eat to fuel your body to hula dance or whatever it is that you’re doing at 2AM.
But ghrelin is not only higher in the middle of the night when you’re not asleep, it’s also higher during the day when you’re tired. Your brain thinks you need extra energy because you’ve been awake longer than you should be. So you get hungry.
On the flip side, leptin increases while you’re sleeping.
Quick question, who else has no appetite when they first wake up? After doing my research I have come to the conclusion that leptin is responsible for that!
Sleeping is the ultimate lazy weight loss tip. Keep your metabolism healthy and get enough sleep every night!
Weight loss doesn’t have to be complicated. You don’t need to make a grilled chicken marinated for 2 hours in a special sauce with 12 ingredients with a side of quinoa kale chickpea roasted red pepper lemon juice garlic olive oil sea salt salad.
Because that’s too much work. Lazy weight loss for the win!
However, I’m confident that if you get these five tips down, you’ll want to do more to get even healthier.
So how do you plan on losing weight?